When you're active, your body uses more energy (calories).And when you burn more calories than you consume, you lose weight. While diet's have a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
• Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.
|Activity (1-hour duration)||Weight of person and calories burned|
|160 pounds||200 pounds||240 pounds|
|Aerobics, high impact||533||664||796|
|Aerobics, low impact||365||455||545|
|Bicycling, < 10 mph, leisure||292||364||436|
|Football, touch or flag||584||728||872|
|Golfing, carrying clubs||314||391||469|
|Resistance (weight) training||365||455||545|
|Running, 5 mph||606||755||905|
|Running, 8 mph||861||1,074||1,286|
|Softball or baseball||365||455||545|
|Tae kwon do||752||937||1,123|
|Walking, 2 mph||204||255||305|
|Walking, 3.5 mph||314||391||469|
This index, which you may have seen displayed at many Whole Foods locations measures foods for a wide-array of nutritional qualities and rates them on a scale from 1 – 1000.
Foods with perfect scores include a few foods you’d expect like kale and spinach – but did you know watercress and bok choy are also high-ranked superstars? The lowest end of the spectrum includes regular suspects like white bread and pasta – foods that calorie-for-calorie provide little that the body requires for robust health.
Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health. Micronutrients fuel proper functioning of the immune system and enable the detoxification and cellular repair mechanisms that protect us from chronic diseases.
Although fast food isn’t recommended we understand that sometimes in our busy lives it may be your only option. Here is a link to help you make the best fast food choices available.
Fast Food Nutrition